Men, it’s time to step up to the plate and take the next step in your involvement with F3! The Union County AOs have exploded with growth over the summer and there are lots of new faces attending the workouts now. This Saturday, we are planning a special workout to introduce the pax to the fundamentals of leading a basic F3 boot camp workout. This will be a normal, 1 hour workout geared to all fitness levels. However, we will be incorporating some leadership training within the workout such as:
We don’t want anyone to be intimidated by this, so understand that you may be asked to practice calling the cadence for a few brief exercises but that’s about it. You won’t be asked to plan or lead long segments of the workout. We want everyone to come on out – we are planning to have a good time tomorrow AM! Taking the step to lead or co-lead your first F3 workout is a lot of fun.
Here are a couple of basic document put together by the leaders of Area 51. These are good to send out to first time Qs as they plan their workout.
Link 1 – First Time Q (brief, to the point)
Link 2 – Q101 – (not as brief, but filled with TR goodness)
There are also some good pre-run options if you are interested in that. These are no-drop runs, meaning that nobody will get left behind. The faster guys will circle back and pick up the six periodically. Much of the course is on-campus and it is easy to modify it to fit distances between 1 and 6 miles.
Schedule for Saturday 9/5/2015:
– Horsehead
12 men of purpose posted for a pre-labor day, pre-BRR beatdown.
The Thang:
Read the disclaimer and set off from the parking lot on a brisk run to the McMullen Creek trailhead for a modified mini Murph: 40 pull-ups; 50 dips; 100 push ups; 150 squats; mary, plank, etc. for those eager Pax who finished early.
Run back along 51 to Palatine hill for 3 sets of Bermuda Triangle. Run up said hill, 5 burpees at the summit, run to the courtyard for 10x derkins & 10x dips, run to the corner/3rd angle for 10x jump squats. Repeat 3x and don’t get lost in the dark. Plank-o-rama.
Run back to home base for ~3 minutes of mary. LBCs, Mason/russian twist (aka American Hammer), flutter. done.
Nice take out by Chelms (I think it was chelms?)
Announcements: sign up for the Mud Run or Mermaid will stalk you at your residence or place of work; various convergences tomorrow, Monday, and next Friday (due to BRR) – check the schedule. Keep Ice9’s wife in your thoughts/prayers as she has surgery today.
Strong work from a ready group as usual. I enjoyed the opportunity to lead! Be safe & enjoy the holiday weekend.
It is much easier to write a backblast when you write up a detailed pre-blast #cutandpaste
9 pax showed up to become Mountain Goats and a small part of the journey has now been completed and is roughly outlined as such:
Basic warm up, about a 1/2 mile out (pronounced oot) Woodfox and back to the track for dynamic stretching. Q definitely getting the comments when it comes to skipping and bounding, mumblechatter always welcome, you’re at my workout anyway so participation is always optional and I’m not a professional anyway, however I do it because I was taught well and it seems to work.
Running intervals at I pace which also uncomfortably hard which is also about 30 seconds slower than our mile time which is just find some like speed guys and run with them if needed, etc.
200M – 200M jog/regroup recovery
400M – 400M jog/regroup recovery
600M – 600M jog/regroup recovery
800M – 400M jog/regroup recovery
Attempted to run a proper cut down run, taking 5 seconds a lap (which equals 20 seconds per mile) off the pace. Despite the fact that this is described in a single sentence it takes a surprisingly long time to describe in person. Two groups formed, Slim Fast of course leading the faster group starting at a 9 min/mile pace with YHC leading a group starting at 10:30 pace. Groups pretty much stayed together and mostly executed the cut down run. TR of course being the engineer was a bit dismayed at missing the start by a few seconds which threw off his per lap timing but he seemed to pull it off regardless.
Major props to Kilowatt out there, our only respect pax today, he has and continues to be a regular out there and wow is it showing, he powered through all the intervals and the cutdown run pulling in about 5.5 miles today, he commented during the cutdown run that he couldn’t run half a mile before and here he is pulling off 5+ and in the respect category too.
Floor Slapper was quiet but consistent out there which is exactly how you are supposed to run those intervals, nice. High Tide spent almost the entire 800M interval running with YHC and complaining the entire time, which means he was talking, which means he is stronger than he thinks and is definitely BRR ready. Ickey Shuffle, for someone that likes the kettlebells has been getting quicker after only a few times out at Mountain Goat, keep it up and High Tide will take away the 0.0, oh no wait, he’s already lost his anyway, nevermind, keep coming back brother, love to have you out there and the improvement is already noticeable.
Announcements:
Mountain Goat is ON next week, thanks to Honey Bee for taking the lead, yes it will still be a moderate, push yourself workout.
Mud Run signups
11 hungry pax showed up at Peak 51 this morning for some entertainment. Not the same entertainment that is sitting in Stumptown Park across the street a la the Merry Go Round and Tilt A Whirl, but manly entertainment full of running and gasping for air. Here’s the festival of fun that was provided:
Warm-Up:
Mosey to the parking lot in front of the community center for:
Mosey to parking lot behind the bank for the merkin circle:
In a tight circle, all men got down in planking position, then had to shuffle based on what YHC called out:
Slow mosey back to Sadie St. Time for Catch Me if You Can:
Once at Baucom Park, grab a bench for :
Indian run back to Matthews Elementary. Back at lot in front of community center, partner up again. Partner #1 runs laps while Partner #2 does called exercise, then flapjack:
Mosey back to the baseball field hill for triple nickel:
It was at the bottom of the triple nickel run that I made a big “uh-oh”. I asked Freedom to provide a 10 count, but instead of calling him Freedom, I called him “Liberty”. I knew his name had something to do with a national virtue, but not cool at all YHC! Freedom was a total gentleman and shrugged it off like a champ, but my apologies just the same brother!
We moseyed back to the point of origin for some mary when Slim Fast informed me we were at 1.93 at mileage. We ran the additional .07 to make sure we hit 2. Mary included:
Mosey back to the cars….that’s a wrap!
Moleskin:
I had a blast today boys! Thanks for letting me lead Slim Fast and Geraldo! We got a little bit of everything in this morning and the crew really stayed together. Lots of encouragement and gutting it out…..that’s why we show up at 5:30 every morning! Great work! Kotters to Crabcake who just came back after 6 weeks or so out…..it didn’t show Crabcake.
Thanks again pax……I am certain I benefitted the most from this morning just given the opportunity to lead such a great group!
SF, thanks for the great prayer during BOM!
Hopper
Announcements:
So short and sweet since YHC has competing priorities.
Basic warm up.
Running intervals at I pace which also uncomfortably hard which is also about 30 seconds slower than our mile time which is just find some like speed guys and run with them if needed, etc.
200M – 200M jog/regroup recovery
400M – 400M jog/regroup recovery
600M – 600M jog/regroup recovery
800M – 800M jog/regroup recovery
Then we’ll attempt to run a proper cut down run, taking 5 seconds a lap (which equals 20 seconds per mile) off the pace. We will start slow. This is a moderate running workout so we will start slow. The idea is that we will stay together if at all possible. If we need to break it up to sections we will.
The longer recoveries and the cut down run are intended to help with pacing consistency and exposure to a new technique in running improvement. Full disclosure, YHC has actually effectively executed a cut down run twice, I am neither a professional nor particularly experienced but I have learned from my other (failed) attempts that starting too fast is very easy so we will start slow.
9 of the faithful posted expecting a HIIT but “easier” day at Meathead, based on YHC’s pretweet. Let’s just call it a classic example of “under-promise; over-deliver”, proving once again, there is no “easy” at Meathead.
The Thang:
COP:
Supersets BRO-SETS!
Rinse & Repeato
Meathead Mary
Repeat Bro-set
1 minute left! No. Mutiny. We’re done! (It was correctly pointed out, by everyone, that a 3 minute, well, 2 minute rest, based on the shorter intervals, was due the pax, so we finished out with that.)
COT
Announcements:
Naked Moleskine:
YHC looked forward to today’s Q (and that at Foxhole on Monday) as a welcome break from all that BRR running nonsense he’s been doing of late. The plan was for a total body beatdown using a lighter KB and higher reps to make it a little easier, provide some cross-training, and maintain running cardio. It achieved the latter two (cross-training & cardio) but failed miserably on the “easier” metric, once again proving, there is no “easy” at Meathead. Whether you dropped your KB size 24%, as YHC did, or attempted to use your Meathead-sized bell today, everyone was grunting & gutting it out today, leaving puddles of sweat and pressing their callouses to the limit (and beyond). Well done, fellow meatheads!
At this point in the program, YHC would normally seek to point out items of interest or shout out to the pax, but YHC was so deep in his own pain cave that he’s not really sure whether others were around or not, other than during COP & COT. From those portions, however, it was great to see familiar, friendly faces again and to meet Destiny (welcome!).
That’s all I got. 4 hrs later, I’m still too tired to think. Feel free to fill-in what I left out in the comments.
Aye!
13, oh yeah, 14 men showed in the Gloom. With the shovel flag (thanks Snoop) firmly planted by Bushwood, we balled up for a pre-pain prayer.
The Thang
Circle up in the Parking Lot for COP
SSH, IW, Squats, Peter Parkers, LBC, Parker Peters
Mosey to Carmel Middle with 5 burpees at each speedbump
Mary while we wait
All ya got back to Carmel Road – plank and wait
Head over the the church courtyard
3 sets of 15 dips and derkins then mosey to end of parking lot
Sprints with 5 burpees at each median – slow mosey back
Same with 10 squats
Same with 10 merkins
Back to Courtyard for more dips and derkins
Back to end of parking lot for one more round of sprints
A little Mary then mosey back to the SF
Naked Moleskin
YHC had planned to use the nicely-painted spaces CAC parking lot for the sprint portion of the workout. After remembering that there’s been some construction over there, including stripping the top coat of asphalt, we slightly modified those exercises with no ill effect to the Pax.
YHC had several things to put in the backblast, but alas, it’s been two days and they’ve since been forgotten. Had a family member wind up in the hospital which threw off my schedule a bit. Apologies to anyone looking for this post since Monday.
Thanks Bushwood for the opportunity to lead.
As is normal course of business for the QIC, he arrived just in time for a quick stretch….and we are off.
PAX were lead on a tour of the parking lots around campus which ended near the front entrance of the main building. A quick disclaimer was provided so the fun could officially begin.
25x IC Imperial Walker
25 merkins
25x IC Seal Jacks
25 Hand release merkins
At this point mermaid spots a pattern in QICs plan and tries to set a distraction. He alerts the Q that today is Zuckerberg’s b-day (39). Have no doubt that the Q will determine a proper exercise to wish Z a happy b-day.
25x IC Squats
25 Diamond Merkins
25x IC LBCs
Plank work
10x IC mountain climbers
10 wide-arm merkins
10x IC Peter Parker
10 man-maker merkins
10x IC Parker Peter
5 merkins on the Q’s cadence (SLOW)
In honor of Zuckerberg, 39 burpees for all!!
PAX did flutters until everyone finished
PAX set out on another tour of the parking lots and this time ended at one of the lots near the launch point.
Time for Plank walk. I am guessing on the distance but it felt like 40-50 yards
On the way out (moving left), PAX stopped halfway and did 25 CCDs..continue to the end and do 25 more CCDs.
QIC lead 25x IC Dolly
On the way back (moving right), PAX stopped halfway for various plank holds….continue to end with some more plank holds
Mosey to the baseball field for some pole runs (for those who are not baseball player we went foul pole to foul pole)
1st time across = 50%
2nd = 75%
3rd = 100%
4 = ½ @50% and ½ @100%
Mosey to the rocks
20x IC Presses
2 burpees
20x IC Curls
4 burpees
20x IC triceps
6 burpees
20x IC squats
8 burpees
50 oyo calf raises
10 burpees
Mosey back to launch
25x IC twists
2 min plank hold – various positions
Always a great group at Anvil. Even better when we all enjoy a little lobsta bake!!
Everyone busted it out there today…The humidity will not leave us.
Plank walks were especially fun today but the birthday burpees definitely were a kick in the teeth
Thanks to YL for taking us out.
Announcements:
BRR drivers and runners needed
Mud Run sign ups
Spartan race in Nov.
18 came out for a little get together we like to call The Charge, aka Baracus’ Jungle. 5 F New Guys came out and only one cried (not really, but maybe one day).
Mosey to track
-1 lap at Mosey speed
COP, Friday Night Lights style
-SSH x 25IC
-IW x 25IC
-Merkins x 20IC
-Flutter x 20IC
-Diamonds x 10IC
1 Hot Lap (1:30-1:45)
-People’s Chair
Mosey to stadium stairs
-11’s on benches: Derkins and Dips
-Plankage
1 Hot Lap
-Plankage
Moset to stadium stairs
-11’s on benches: Jump-ups and Squats
-LBC’s x 20IC
1 Hot Lap
-Dolly x 20IC
Jacobs Ladder to 14 from goal line to 20 yard line
-HR Merkins at 20 yard line (increase by 2’s)
-Freddy Mercury x 25IC
1 Hot Lap
-Plankage
Mary in Field
-Flutter x 20IC
-LBC x 20IC
-Heels to Heaven x 25IC
1 Hot Lap
Moleskin
Goal was to tone down the running, but also cover some ground. We hit 2.5 miles. Thought Hot Laps would be fun. Encouraged the PAX to complete each hot lap in under 1:45 (7 min mile). I believe most did this on each hot lap. Some went sub 1:30 (sub six minute mile). Loved hearing all the “Another Hot Lap?!?” comments. Yes, another.
Simba and I performed the rarely seen #HighFive plank after the Derkins/Dips 11’s. It was epic and everyone smiled. Simba felt so euphoric that he went shirtless and everyone stopped smiling.
Had some walkers on the track too. Lots of #OnYourRight!
5 FNG’s is pretty amazing. Ray Charles brought out all of his Athletes in Action group. They all did really well. Aunt Edna was even doling out #HighFives. Names: Bob the Builder because he majored in Construction (not sure if that’s a real major…), Animal (from the muppets) because he’s a drummer in a band, Cargo Pants because he wore cut off cargo pants (for realz), and Aunt Edna because he is from Phoenix and…Christmas Vacation.
The last FNG was brought out by Little Red Corvette, who by the way is super embarrassed by his name and would only say it as “LRC”. Dude, embrace it. Be the best Little Red Corvette anyone has ever seen. Make a lot “Vroom” sounds as you run. Anyways, FNG is Ricola because he is moving to Switzerland for work. My theory is that he doesn’t want to choose between Hillary Clinton and Donald Trump for President. He’s a wise man. Ricola crushed the HR Merkin Jacob’s Ladder. Mainly because he had man arms. Basically the complete opposite of #SoccerArms.
One day, I would like Coach Taylor and Riggins to lead the COP at the 50 yard line on PDS field.
Announcements
-Labor Day convergence at Basecamp (South Charlotte Middle) at 6:30am.
-Mud Run Sign-ups close on 9/12
-Pray for Flutie Flakes and his family. His daughter is in the hospital with pneumonia.
-Pray for the Athletes in Action guys. It is a great organization that reaches College athletes for Christ.
15 pax showed up this morning for a little fun. It was quickly noted that the Q was wearing his Fast Twitch shoes and not his typical boot camp kicks. Thus those who were wearing gloves took them off and into the gloom we went.
COP –
SSH – 25
Merkins – 10
IW – 25
Merkins – 10
Slow squat – 20
Merkins – 10
Peter Parker Merkins – 15
Merkins – 10
Off to the park we went…
Stopped off at the entrance to the park for 30 Merkins
Run to the first light pole and partner up. P1 runs to 2nd light pole does 10 Merkins runs to 3rd light pole does 25 Merkins runs back to 2nd for 10 Merkins and back to 1st while P2 is doing flutters the entire time. Flapjack. Repeat while P1 does CDD and P2 does Mason Twists. Flapjack. Repeat while P1 does burpees and P2 does LBCs.
Everyone do 25 peter Parker Merkins.
As a pax run over to playground. P1 does 10 Merkins, 20 step ups, 30 LBCs while P2 runs to gate and back. Flapjack. Repeat
Run back to AO.
Great work by everyone!
My watch was off a minute or two – my cue to begin was when Floor Slapper showed – always right on time!
Spackler was working hard before he leaves for Mexico to hang out on the beach naked and drink Tequila. Can’t imagine a better way to taper for the BRR!
Strange Brew and Franks were spending a lot of time sharing stories as they relive their glory days playing ice hockey.
Butter maker is dang fast
Skywalker was killing it until he became intrigued w Freedom’s side gigs and tried to figure out how he could get a piece of the action!
Semi Gloss did not disappoint as he paid a visit to the outhouse and dropped some bombs @ 0525. Nice!
Much respect to Coal Miners Daughter! Nice work.
Voodoo and Good Hands – quiet yet so dang solid!
Good job men
Announcements – Labor Day convergence at South Charlotte Middle 0630 – bring an FNG!